Want a Faster Metabolism?
For a faster metabolism all you need to do is grow some muscle! Muscle is what we call metabolically active tissue. This means that your body expends calories to maintain it while you are at rest. The more muscle you have the more calories are required.
HOWEVER, Because of this, a common thing I see with clients is that they believe once they gain some muscle they can eat a lot more food and still stay lean.
This is not really the case, research shows that the effects of muscle growth on your metabolic rate shows only a very small increase. For every 1lb (0.45kg) of muscle you gain, most people will burn an additional 6-10 calories per day.
So if you want to have one extra 200 calorie snack each day, you will need to gain upwards of 20 lbs (9kg) of muscle, which can take years to accomplish.
What Load Should You Be Training At?
The load you should be working at for your lifts is very dependent upon your goals.
If your looking to build Power, Strength, gain some Muscle (hypertropy) or build Muscular Endurance they all require a certain load range based off your 1 Rep Max or Estimated 1 Rep Max. I will go though how do a 1 Rep Max test at a later date.
Below I have outlined the basics for Power, Strength, Hypertrophy and Muscular Endurance.
Note there are other considerations you must take into account when training such as training frequency and number of exercises in a session to maximise your progress.
If you are interested in a goal specific training programme get in contact am happy to help.
Why buy weight lifting shoes and how do they help?
The raised heel of the weightlifting shoe allows you to squat deeper & keep a more upright trunk when you lift by increasing your ankles range of motion, this is great if you have trouble dorisflexing your ankle (pointing your toes to the sky). They also provide a very stable surface for your feet to lift from. Both these points are very important if you are performing front squats, overhead squats or any of the Olympic lifts.
Weightlifting shoes are a great investment for any athlete, regardless of experience level. They have been shown to enhance squat technique, boost performance and reduce harmful joint stresses.
You don’t have to be an Olympic weightlifter or CrossFit athlete to own a pair of weightlifting shoes. If you have any desire to squat heavy weight, these shoes are the way to go and well worth the investment.
Exercise - How Much Protein Do You Need?
How much protein do you require for your training and exercise? Simply, it varies from person to person and what type of training you are doing however there are guidelines which you can follow without having to calculate your macros.
Below is a useful starting point for calculating your protein requirements based on your body weight and training type.
So if you are a 75kg Power Lifter, you should be getting in between 120-150g of protein a day.
This is a starting point for those of you who are unsure and can vary with different macro requirements for different goals.
Strength Training - The Basics
Sitting at the front desk of my gym doing some cover and I always get a few members come up and will inevitably ask for some form of training advice, one topic that all ways comes up is what’s a good strength training routine.
From a S&C (Strength & Conditioning) perspective there are some basic principles to a strength training programme which are outlined below:
- SETS: 3-5
- REPS: 1-6
- Time Under Load: 10-30 Seconds
- Number of Exercises: 4-6**
- Load: >80% 1RM
- Rest: 2-5 Minutes
*Number of exercises refers to the main lifts and all accompanying accessory exercises in a given training session.
These are the base principles and when applying them to your own training programme they are the bedrock of a strength training programme but they are not the only thing that needs to be taken into consideration, you as an individual, mobility, flexibility, your goals, previous experience and level of fitness.
There are more advanced training styles, but for the beginner to intermediate simplicity is best!
One programme I always recommend is 5-3-1, when I started out training again about 7 years ago now, I had a great coach down in Salisbury he started me off doing the 5-3-1 strength cycle for the major lifts. This programme is a great start from beginners to the experienced and I can’t recommend it enough.
Why is 5-3-1 a fantastic programme?
- It starts light, builds progressively and is structured into 3-4 training sessions per week which are centred around one core lift, squat, deadlift, bench press and strict press.
- After the big lifts, you do complimentary accessory exercises.
- Each training cycle is 4 weeks on an undulating model of increased load, decreased volume and the 4th week is a deload week.
- It is very structured you’re not just picking a weight to lift for 1-6 reps per Set, you are using a percentage of your 1RM and not even your full 1RM all calculations are based off 90% of your 1RM.
- You accomplish a goal with every work out!